RUNNING POWER

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RUNNINGPOWERTraining and Racing with Powerby Stryd1RUNNING POWER

Table of ContentsIntroduction/About Stryd3Chapter 1: Introduction to Run Power4What is running power?Why training with Stryd power meteris beneficialPrecise intensity control455Organize your training phase5Pacing Workouts/Races5Competing with power6 Measure fitness changes/performanceprogress Quantifying fatigue and understandinghow to manage it66Why not heart rate, speed, or feel?6Chapter 2: Introduction to Power Zones72Critical power7Power training zones8Aerobic/muscular Endurance9Anaerobic endurance9Muscle Power9Recovery9Chapter 3: Training with Power10Step 0: Setup and allow the athlete toget out and run with power10Step 1: Determine your athlete’scritical power10Step 2: Calculate power zones10Step 3: Keep critical power and zonesup to dateAnalyzing power trend overtime16Power duration profile & Power heatmap 1612Is your training effective?17Critical Power Changes17Power Distribution Changes17Power Profile Changes17Chapter 5: Race with Power18Plan the perfect race18Pace the perfect race18 Step 4: Create a power-basedtraining plan12Chapter 4: Analyze Workouts & Trends13Chapter 6: Next Steps19Analyzing single workout13Continue learning19Average Power13Power Coaching Group19Form Power13Running Stress Score14Examples of power-based workouts20Cadence15Other Resources20Power Zone Breakdown15Additional metrics, tools, and links20Ground Time15Vertical Oscillation15Leg Stiffness15Analyzing race15APPENDIX20RUNNING POWER

IntroductionCongratulations! You’re now part of the special groupof coaches and athletes who have decided to makean investment in their running potential by trainingand racing with the most accurate measure of theirbody output, power. Power meters in general and Strydin particular provides a historical and revolutionarybreakthrough in running.This ebook will get you started training and racing witha power meter. By pulling information from what we’vedeemed to be the most important articles in powertraining, our goal is to provide you with an introductionto the basics of power training, in an hour or less (depending on how fast you can read)!About StrydStryd is the most advanced wearable technology forrunners. Stryd currently provides the following metrics:PowerForm PowerElevationCadenceGround contact timeVertical OscillationLeg Spring StiffnessPaceDistanceStryd is used by World Champions, Olympians,and age group athletes around the world totrack, analyze, and plan their training and racing.Stryd can be purchased at store.stryd.com.3RUNNING POWER

Chapter 1: Introduction to Run PowerWhat is running power?Power is the mechanical measure of runningeffort and intensity. Power indicates howmuch energy you are expending during therun and how fast you are expending it.Power is determined by calculating theamount of work done per unit of time as described by the formula:Power Work / TimeTo better understand what power is we firstneed to get a better understanding of work.Work is equal to the force applied multipliedby the distance applied:Work Force x DistanceWe can now substitute Force x Distancefor work, resulting in the new expression ofpower as:Power Force x Distance / Time4Distance divided by time is also known asvelocity, which is more commonly referred toas speed. If we substitute velocity into thisequation we now have:Power Force x VelocityThis equation for power is where we wouldtypically end while explaining how poweris measured on a bike. On a bike, power isbasically determined by multiplying the forceapplied to the pedals by the rate at whichthe pedals turn (cadence). However, runningpower meters do things slightly differently.Stryd breaks down the above equation further. Force is equal to the mass of an objectmultiplied by its acceleration:Running power considers speed , form, andelevation. Runners need quality training andguidance to succeed in their next race. Manyrunners struggle to find a repeatable andreliable way to attain high quality training andracing. Everyday there are questions that needcorrect answers: When should I run next? Howhard should I run? Stryd answers these questions with a metric new to the running world:power. But how accurate is running power?This white paper evaluates the accuracy of theStryd’s measurement of running power, groundtime, and vertical oscillation, by comparing itwith a lab grade force plate-based treadmilland a metabolic measurement system.Power Mass x Acceleration x VelocityThe mass of the object (you) is given andStryd takes extremely accurate measures ofyour acceleration and velocity to calculatepower, measured in watts.RUNNING POWER

Why training with Stryd power meter is beneficialPower quantifies your running performanceinto a single, real-time number. Using bothpower and Stryd’s 3D motion capture capabilities, we can get a deeper understanding ofrunning biomechanics and running efficiency(the mechanical energy produced relative tothe metabolic energy expenditure).Stryd, once you know how to use it, improvesyour training and racing, if you are willing tochange the way you train. Power based training brings many benefits to both coachesand athletes, including following:Organize your training phasePacing Workouts/RacesTraining phase periodization involves manipulating training volume and intensity toproduce high levels of fitness at times in theseason when you have important races. Withpower, you can quantify your training stressin a specific, measurable way using “runningstress score (RSS)”, and use it to organizeyour season around your important races. Wewill dive further into RSS in chapter 4.Steady-state workouts and races require theenergy to be expended in a well-calculatedmanner. This is hard even for the most seasoned athletes. Most athletes go out much toofast at the start and pay the price in the secondhalf of the race by having to significantly slowdown. With a power meter, however, runnerscan pace themselves in a much more precisemanner than with GPS readings or a HR monitor. GPS accuracy is dependent on weather,Precise intensity controlDifferent athletes have different goals, whichdemand a specific type of fitness. Effectivetraining demands precision to become morefit, this comes down to getting the durationand intensity of the key workouts right. A3-hour marathon race requires differentintensity level from a marathon off of thebike in an Ironman triathlon. Training with thesame intensity for both of these events simplywill not work.Power removes the guesswork for you toestimate how hard you want to make yourkey workout. With power, you know exactlywhat the intensity demands of your targetevent are so that you can replicate them intraining so that come race day, there will beno surprises.5Stryd’s 3D motion capture helps you understand your running biomechanics and running efficiencyRUNNING POWER

Measure fitness changes/performance progressThere is one question every athlete ask everyday in their training season: “Am I becoming fitter and faster”? With power, you cananswer this question and fully understand ifyour training is effective or not. With power,you monitor changes in threshold power,power-to-weight ratio, power at specific durations, and efficiency. We will go further intothese in chapter 4.course conditions, satellite reception, etc.Heart rate is affected by temperature, caffeine, how much sleep you got and a wholehost of other factors, whereas power is muchmore precise, these factors do not impact thecalculated power.But proper pacing goes well beyond thecommon problem of going out too quickly atthe start. It also eliminates the guesswork ofpacing on hills, descents, and HR fluctuations.Pacing with power eliminates all of these andthus gives confidence to the runner.Competing with powerIf your goal is to get to the podium, then therace intensity might not be steady at all, youare constantly challenged by other runnersand your pacing strategy may be dictated bythat. These periods of surges can be criticalmoments in dicatating who will be the winner.With power, you can train to handle thesesurges with confidence during a race.6Quantifying fatigue andunderstanding how to manage itIn running, power is a multidimensional measure of performance, not only does it measure effort but also biomechanics. One of themost important factors to consider in running-- endurance -- is directly affected by biomechanics. By leveraging the biomechanicsinformation, Stryd provides unprecedentedinsight into how your fatigue accumulates inthe run. Knowing this allows Stryd to quantifyyour muscular endurance, and know whenit is time to push your training and when it istime to rest.Performance in the race is directly related toyour output, not input. The input simply reflectswhat the runner is experiencing. The outputdecides who is going to come across the finishline first.Compared to speed, power is not affected byterrain change and actually capture the performance impact caused by running efficiency.Unlike speed, power will show the real-timeenergy costs of running up and down hillsallowing the runner to accurately know theirenergy expenditure over the course of a run.Here in lies the greatest benefit of pacing withpower, a single numerical target to follow theentire race.If you want to see the whole picture of thetraining, heart rate, speed and feel are stillimportant metrics, it’s just that looking at therun through the lens of power makes bettersense of all that you are seeing and experiencing from the other three, it makes them morerelevant, clearer and more meaningful.Why not heart rate, speed, or feel?Power and speed are measures of output,they tell us what is being accomplishedduring a run. Heart rate and feel are input,they tell us what the effort is to createthe output.RUNNING POWER

Chapter 2: Introduction to Power ZonesBy now you should have a good understanding of how Stryd power meter works andwhat it can do for you. Now let’s take a look athow to set up your power training zones andknow the basics of how to use those zonesfor workouts and races.Critical powerIn order to train effectively, you need the rightbalance of training load, intensity, and variety.For running, a performance baseline can bequantified using critical power (CP). Once youknow your CP you can calculate you powerzones.Critical Power (threshold power) representsthe highest power that a runner can maintainin a quasi-steady state without fatiguing,where the duration may range from 30-70minutes, depending on the individual.To estimate your critical power, there are acouple of ways to do it. The most straightforward way is to do an one hour full out race,and the average power is your critical power.However, because different runners havedifferent capabilities, it’s hard for the majorityof runners to find a race which happens tojust take them one hour to finish.There are other ways to get an accurate CPestimation without doing a real race, and thatis to perform a critical power test. There are acouple of different critical power test protocols. Working with Dr. Andrew Coggan and Dr.Stephen Mcgregor, Stryd provides a 3/6 lapstest protocol for runners with access to a400m track, and 3/9 minutes test for runnerswithout access to the track.5. Recovery for 30 minutes. Throughout the30-minute recovery period, the runner shouldwalk or jog slowly.3/6 laps test3/9 minutes test1. Warm up for 5 minutes. Do two to three100-meter strides at approximately 80%maximum effort during warm up to enhancethe blood circulation and ready your musclefor intense use.1. Warm up for 10 minutes. Do five 100-meterstrides at approximately 80% maximum effortduring warm up to enhance the blood circulation and ready your muscle for intense use.2. 800 meters Easy-pace run. Two laps on a400-meter track, please use the innermostlane. Run at an easy pace, such that you cancomfortably maintain conversation.3. Warm up for another 5 minutes.4. 2400 meters Maximum-effort run. As is thecase for the three-lap run, it is important tomaintain a consistent pace during this runinstead of dramatically changing pace (andeffort) during the run.6. 1200 meters Maximum-effort run. Run at aconsistent pace throughout the test, but sothat you are nearly exhausted at the end ofthe test.7. Cool down.2. Maximum distance run for 9 minutes.Run at a consistent pace throughout thenine-minute test, but to be nearly exhaustedat the end of the test.3. Recovery for 30 minutes. Throughout the30-minute recovery period, the runner shouldwalk or jog slowly.4. Maximum distance run for 3 minutes. Again,maintain a consistent pace during this runinstead of dramatically changing pace (andeffort) during the run.5. Cool down.7RUNNING POWER

With both the 3/6 lap and 3/9 minute test youwill need to enter your power, and/or paceresults from each segment of the test tocalculate your critical power through Stryd’sPowerCenter.If the athlete is not currently in good shape,but it’s still beneficial to know rough estimation on their current performance baseline,Stryd provides a way for the athlete to getthe CP from their 5k or 10k time. The estimated CP is not going to as accurate as the valuefrom the real test, but it’s a decent reflectionon your current fitness. This tool is providedon Stryd’s PowerCenter as well.30 minutes test1. Warm up 15 minutes, preparing for a hardeffort afterward.2. Start a 30-minute time trial (best effort)on a flat road or track, collecting power data(collect pace and HR data as well, if possible).3. Cool down 10 to 15 minutes.training. It’s similar to heart rate zones if youhave used a heart rate monitor before.When you are training every run has apurpose. Zone based training allows coaches and athletes to better focus each run tomaximize its intended effect.Similar to the critical power test protocols,there are different ways to define powerzones based on different coaching philosophy. Stryd uses 5 zones: Easy, Moderate,Threshold, Interval and Repetition. Usingthese zones will allow you to precisely determine the effort level in the most accurateway possible. During your run you will knowimmediately whether or not you are in thecorrect zone. Plus, you can review your datato see how well you performed the workout.How to use power zonesHow exactly you use power zones dependson your goal and training plan.Aerobic/muscular EnduranceAerobic endurance is critical for all the endurance sports. This is the ability most closelytied to your race type. The muscle endurancerequirement for a 5k runner is completely different from a ultra runner. Generally speaking,the muscle endurance is tightly correlatedwith the accumulated stress of the long run,and most long runs will fall in zone 1 and 2.There are many factors to determine youraerobic endurance, e.g. the muscle’s ability toprocess lactate, the capillary density, the sizeof slow-twitch muscle fibers, etc. The workouts which are effective to promote mostZone Training Intensity % of CPExample WorkoutsAdaptation1Long run, baseVascularizationEasy65-80%Cardiovascularity4. Take the average power for the last 20minutes of the time trial; this is your rFTPwPower training zonesOnce the athlete knows their current criticalpower, they can use the value to determineideal training zones. Power zones are a simpletool; they are the various power intensitiesthat you can use to plan and execute your8Injury resistance2Moderate80-90%Marathon sim, tempoVascularizationCardiovascularityInjury resistance3Threshold90-100%10k specificLactate clearing4Interval100-115%5k specificAerobic power5Repetition115-130%Track, short durationAnaerobic powerRUNNING POWER

of the factors are in zone 2 and higher rangeof zone 1. However, if you have some specificarea to improve, the zone assignment becomesmore specific. For example, if the purpose of theworkout is to improve specifically the muscle’sability to process lactate, the workout should bedone in the zone 3.Anaerobic enduranceIf your race requires anaerobic effort beyondyour critical power, you want to do workout inthe higher zones, e.g., zone 4 and lower end ofzone 5.Muscle PowerMuscular power is directly linked to runningeconomy (energy expenditure for a givenspeed). By improving the strength of your muscles, the stiffness of your tendons, your technique, and your coordination, to get the most outof each and every step. Typically workouts inzone 5 would help you to develop muscle power,especially if you do it on the hill.RecoveryRecovery is best accomplished in the zone 1for most athletes.9RUNNING POWER

Chapter 3: Training with powerIn this chapter, we will introduce the generalflow of training with power.From Stryd’s PowerCenterStep 0: Setup and allow the athlete toget out and run with powerGive the athlete a few days/weeks to get anidea of what power (watts) correlate withspecific pacesStep 1: Determine your athlete’scritical powerZONESPOWER (WATTS)PACE (MIN/MILE)Easy198 to 24310:18/mi to 8:24/miModerate243 to 2748:24/mi to 7:30/miThreshold274 to 3047:30/mi to 6:42/miInterval304 to 3506:42/mi to 5:47/miRepetition350 to 3955:47/mi to 5:12/miField Tests1.3/9 test2.3 lap/6 lap test3.30 minute testOther methods of determining CP1.Current 5K or 10K time2.Workouts3.Athlete feel, RPEFrom TrainingPeaksIf you use TrainingPeaks you can set run specific power zones directly on TrainingPeaksby following these instructions.Step 2: Calculate power zonesNow that you know your critical power, youcan determine your power zones. If you usePowerCenter, you enter test test results andwe will automatically calculate your zonesfor you.10RUNNING POWER

How do heart rate zonescompare with power?Zone ComparisonsFor the zones based on Karvonen formula, it’sstraightforward to do 1-on-1 match with Strydpower zone:A simpler 5 zones system based on Karvonenformula for HR training, the percentage isused in this equation:THR ((HRmax - HRrest) % intensity) HRrestTrainingPeaksHeart Rate ZonesStrydPower ZonesJim VancePower ZonesDurationZone 1 85%Zone 165-80%Zone 1 81%3 hoursZone 285% - 89%Zone 280-90%Zone 281% - 88%2 - 3 hoursZone 390% - 94%Zone 390-100%Zone 389% - 95%1 - 3 hoursZone 495% - 99%Zone 496% - 105%1 hourZone 5a100% - 102%Zone 4100-115%Zone 5b103% - 106%Zone 5c 106%Zone 5115-130% Zone 5106% - 115%20 - 45 minStryd Power ZonesKarvonen HRZone 165-80%50% - 60%Zone 6116% - 128%2 - 18 minZone 280-90%60% - 70%Zone 7 129% 2 minZone 390-100%70% - 80%Zone 4100-115%80% - 90%Zone 5115-130%90% - 100%TrainingPeaks use Lactate threshold heartrate(LTHR), and suggest 7 zones based onLTHR.For the zones based on TrainingPeaksapproach, the chart on the right shows a possible mapping method based on our understanding, under the assumption that the LTHRcan be mapped to Critical Power.A more comprehensive list of alternativepower zones can be found here.11RUNNING POWER

Step 3: Keep critical power andzones up to dateStep 4: Follow a power-basedtraining planPerform a critical power test and recalculatezones every 4-6 weeks throughout trainingto keep critical power and zones up to date.You can also monitor the effort level at aparticular power output so that over a periodof weeks, if the the same power is easier toproduce then it is likely a good indication thatyour critical power has increased. Recentraces are also a good replacement for a critical power test to assess your progress.To start, you can adopt power into your existing non-power based training plan (e.g., heartrate, pace, or RPE based) as follows:As you perform structured power-basedtraining, increases in fitness and efficiencycan be detected through: Increase in critical power (compare test byusing your power to weight ratio in watts/kg) Increase in power:HR1. Train with your existing heart rate/pace/RPE-zone based plan for at least one trainingcycle, and monitor your run power at eachheart rate/pace/RPE zone along the way.2. Obtain your personal power zones by inputting your run power numbers alongside theirheart rate/pace/

Muscle Power 9 Recovery 9 Table of Contents Chapter 3: Training with Power 10 Step 0: Setup and allow the athlete to get out and run with power 10 Step 1: Determine your athlete’s critical power 10 Step 2: Calculate power zones 10 Step 3: Keep critical power and zones up to date 12 Step 4: Create a power-based training plan 12

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